Menopause can be a difficult transition for some women, and the tendency to gain weight during this time may feel like insult added to injury. According to the Mayo Clinic, excess weight is not only harder to lose after menopause, but also has an increasing tendency to collect around your midsection. Belly fat increases your risk of heart disease and diabetes, reports the Mayo Clinic, and gaining more than 20 pounds after menopause may also increase your breast cancer risk. For these reasons, it's important to keep menopausal weight gain to a minimum.
Step 1
Exercise more. According to the New York Times, you will likely find that you need to increase your exercise to prevent weight gain after menopause. You should aim for a minimum of 30 minutes of exercise daily, and preferably 60 to 90 minutes. The Mayo Clinic says this exercise doesn't necessarily need to take the form of an official program; you can simply find ways to be active doing things you enjoy, such as walking, swimming or playing with grandchildren.
Step 2
Cut some calories. As you approach your mid-40s, you will find that your metabolism slows down and your daily caloric needs are reduced. The Mayo Clinic advises that you eat 200 fewer calories per day as you enter menopause. This reduction can be achieved naturally by listening to your body's hunger signals and stopping when full. You can also increase your likelihood of eating the proper amount of calories by balancing your diet with plentiful servings of fruits and vegetables.
Step 3
Cut unnecessary fats and sugars. The New York Times advises reducing your intake of sugary beverages and foods containing corn syrup and other sugars. The Mayo Clinic emphasizes that fat should be restricted to no more than 35 percent of your daily intake, and that you should seek healthier sources of fat, such as nuts, olive oil, and fish rich in omega-3 fatty acids.
Tips and Warnings
- Add weight-bearing or strength-training exercise to your routine. The New York Times reports that such exercise is not only a boon to your fitness plan, but also builds bone strength.
- Avoid cutting your calories too severely, as this could backfire. The Mayo Clinic says when you reduce calories too much, your body will hoard energy and slow metabolism further.
